My Cyclical Ketogenic Diet

[KetoManiac]

wow, today is my 2nd to last day of keto (saturday is my last). and tomorw is my last carb up!

well today, i woke up really late . as soon as i woke up, it was 1 pm and my mom brought me some burger king. so i had some burgers for breakfast lol. 2 whopper juniors no bun.

as the day progressed, for lunch i had some left over soulvaki with a small greek salad left over from last night . for dinner i had a kfc chicken breast, drum stick, and some cole slaw (no carrotes) and of course no skin.

i then warmed up punching a punching bag and moved onto intervals of with my stationary bike (15 second sprint, 15 second jog) and a 3 minute cool down. After that i went on to my abs. Did 3 sets of crunches on the ab roller, some liyng leg raises, 3 sets of weighted crunches witha 25 lb plate, and some super crucnhes. then moved on to some stabalizing forearm work, did 3 sets of farmers walk (except i ddint walk just held the weight )with 50 lbs or so (each dumbell) then moved onto some grip work (did 3 sets of 20/15/10/5/2 reps with these grip things), then did some finger grip work (held two weight plates with just my finger with 20 lbs) then some forearm work (reverse curls with 22 lbs). it was a pretty good workout. afterwards i had 2 grilled chicken wings.

oh yeah, before my workout i had a little of my moms atkin's blueberry muffin mix (taste dam good) .

overall it was a pretty good day.

totals for today were:
calories:1201 carbs:16 fats: 76 protein:106

i woke up too late today to eat alot so thats why i wus under calories today.

well tomrow is carb-up day. hope ill be able to sleep .

[KetoManiac]

yesterday was my carb up . Boy, it was a bit more dirty then i thought. for that reason im going to add in my carb meal on monday as opposed to sunday. this is what i had:

breakfast: 3 slices bologna, 1 slice american cheese
pre workout: 1 glass orange juice
post workout: 2 fat free puddings, glass skim milk, half bag pretzels, 10 sprees, 25 sweet tarts, 1 yoohoo
an hour later: 2 cups cap'n crunch berries, 1/2 bowl honey comb, 1` cup skim milk, 2 carmel rice cakes
2 hours later: 4 microwavable pankakes, 1/2 tablesspoon chocolate syrup, 3 roll smarties, 1/2 rice cake
Dinner: ddbq beans, mac and cheese, instant mahsed poatotes, ffrench fries, chicken noodle soup
dessert: reduced fat ice cream and cone, cinnamon bun, rice krispie treat
last meal: 1/2 bowl dulce de caremel ice cream ( i know i know ), 1/2 cup cap'n crunch berries, 10 sprees

totals were: calories:3376 fats:66 (26) carbs:636 (23 fiber) protein:71

i didnt really feel to bad about what i ate today though. I was sweating real hard the whole day moving my computer and all my stuff back and forth in the hot weather into a house with no air condition =\. So i think i deserved it.

well today was first day of keto. I wasnt in keto this morning but i think i will be in later in the day. so far today i had:

breakfast: 2 eggs, 2 slices melted cheese, 2 slices bacon
brunch:2 slim jims, 1 stringed cheese
lunch: 4 slices bacon, small bag peanuts, some whipped cream
dinner: 2 slim jims, 1 stringed cheese
snack:some pepperoni and a chocolate atkins shake

i decided to add in the snack since im trying to add in more calories to get ready for my bulk. Totals for today were:

calories: 1735 carbs:19 protein:105 fats:139

tomrow is my last day of keto i guess.

[KetoManiac]

reply to daxter's pm:

sure. its actually one of the easiest diets to follow. its a low carb during the week (like atkins) but has a refeed at the end consisting of one high gi day (friday) and one low-gi day (saturday) to replenish muscle glycogen stores.

This diet is better for poeple that lift becuase you can replete muscle glycogen stores at the end of thr week.

Heres a good sight. IT has a little info. Check out there forums to learn a lot also (my name is younglifter13 there).
www.c-k-d.com


the bodybuilding forum's keto section:
http://forum.bodybuilding.com/forumd...php?forumid=61

basic summary:

http://forum.bodybuilding.com/showt...&threadid=36497

calclulator to figure out your needs:
http://www.users.voicenet.com/~petr...ss/ckdcalc.html

more articles:
http://www.wannabebig.com/article.php?articleid=34
http://www.wannabebig.com/article.php?articleid=45
http://www.thinkmuscle.com/articles...ogenic-diet.htm
http://www.thinkmuscle.com/articles...ogenic-diet.htm
http://www.bodybuilding.com/fun/keto.htm
http://www.bodybuilding.com/fun/dorian6.htm


you can check out the ketogenic book by lyle mcdonald or the bodyupos and anabolic diet book (same concepts but just a bit different).
if you have any other questions, feel free to post them at the CKD/bb forums or ask me.

[KetoManiac]

forgot to update yesterday. Yesterday was my last day of keto. In the morning i had 2 slim jims, for lunch to double cheeseburgers form mcdonalds no buns/onions, then when i came home 2 more slim jims and a little peanut butter, and for dinner a wendys bacon salad with a little of their ranch dressing. In between i had 4 pieces of this low carb candy.

totals for yesterday:
calories:1682 fats:135 carbs:19 protein:101

like i said, im trying to increase calories slowly.

[KetoManiac]

lets see. I realized i shouldnt be increasing my calories just yet but be adding in calories slowly and be staying in a calorie defecit. So from now on, i'll replace most of the fats with protein for about 3 weeks when my carbs will be back to normal.

Today i had:

breakfast: low-carb protein bar, 1/2 cup oatmeal with some splenda
lunch:cottage cheese with pineapple
post workout: cann of tuna, 3 rolls smarties
1-hour post workout: handful walnuts, a grilled chicken patty from miccy d's with lettuce .
dinner: STEAK!

ddint really want the pineapple with the cottage cheese but my mom was getting pissed saying fruits were healthy blah blah blah. I just didnt want it for the fructose but im probably not going to get back into ketosis from the oatmeal so it probably doest matter. Tomorow ill have whole wheat bread instead or some more oatmeal .

Today was chest/biceps/forearm day. It was so dam great. Its been awhile since i added in some volume and boy did this feel good. I did the following:

flat dumbell bench press (38lbs), 8/8/5 reps
flat barbell bench press (100lbs), 8/6/3 reps
Flat flyes (22lbs), 8/8 reps
EZ bar curls (50lbs) 8 reps, (56 lbs), 6/6 reps
Hammer curls (22 lbs), 6/4.5 reps
reverse wrist curls (22lbs) supersetted with
wrist curls (22lbs) 8/8 reps

time to increase weight on flyes and wrist/reverse curls.

it was so greattttt . I will finally be getting some whey protein powder next week so i can use that instead of tuna. I dont really mind the tuna though but whey is proably a big better.

totals for today are:

calories:1405 carbohydrates: 82 (10 from fiber, and 19 post workout)fats: 46 (only 12 saturated) protein: 156

so i only had 53 net carbs today which isnt bad at all. I was aiming for 50 but take it or leave it.

[KetoManiac]

boy, i forget how good it feels to have a sore chest and biceps. it felt great to be this sore since i havent been that sore in awhile . today went pretty well. Im adding back 50 carbs every 5 days (10 carbs each day). So today, im at 60 carbs (yesterday was 50). Im going to increase like this until july 28th or so when is tart bulking up .

Thi sis what i ate today:
breakfast: low carb/high protein bar, 1/2 cup oatmeal
lunch: chicken with curry
dinner: chicken cutlets fried in olive oil ( a little bread crumbs)
before bed: can of tuna

totals for today were:
calories:1466 carbs:65 (went 5 over the limit) protein: 147 fats:55 (only 12 of them were saturated).

[KetoManiac]

Today was another ptety good day. Im looking awesome right now for somereason but i gained back 3 lbs lol. My abs are just a tiny bit sore (worked them exactly last week). Boy,im surprised they stayed so soar. Today was leg/shoulder day. Right when i finished up my stiff legged deadlifts, i had to go somewhere for 5 minutes. So 5 minutes later, i came down and finished my workout . IT looked like this:

squats: 1x10 (80lbs), 4x8(100lbs)
stiff legged deadlifts: 1x10(80lbs), 4x8 (114lbs)
hack squats: 2x8 (100lbs)
lying leg curls: 1x8 (53lbs), 1x6 (58lbs)
seated dumbell press: 1x8 (22lbs), 1x6 (16lbs), 1x4 (16lbs)
lateral raises: 1x8 (12bs), 1x6 (12lbs)
calf raises: 3x12

rested a minute between working sets of squats and stiff legged deadlifts, and a minute for the rest.

boy it felt good to finally do lateral raises again with heavy weight. last time i tried 12lbs on lateral raises, i could only do 4 reps. Boy did i do better . It was a good workout except i had to leave after half of it but atleast i went straight back to working out .

diet looked like this today:
breakfast: 1/2 cup oatmeal with some cinnamon and splenda, some beef jerky
lunch: 1/2 cup oatmeal, 2 slices ham, 1 chocoalte chip gronala bar
post workout:a lot of white meat chicken (YUMMY!)
dinner: 1/2 cup cottage cheese with a little splenda, broccoli wiht a little melted butter, ounce peanuts, can of tuna (raw ).

boy, i finally got some more hot sauce to add to my tuna. Eating tuna raw makes me feel sick but i get the job done .

[KetoManiac]

wow today was a great day. Did HIIT cardio on the treadmill (as opposed to crappy stationary bike) for the first time in like a month and i almost had a fricking heart attack. LDL levels might have went up during keto or something. Anyhow, just like to see if none of you can eat cottage cheese, add in SPLENDA! man taste good. When i get protein powder, ill add in some vanilla whey also. This is how the diet went down for today though:

breakfast: 1/2 cup oatmeal with splenda, 1 low carb/high protein bar
lunch: 1/2 cup cottage cheese with splenda, 2 slices whole wheat bread with a little sugar free jelly, one homemade white pita (it was homemade i couldnt resist)
post cardione low carb/high protein bar
dinner: steak!
before bed: 1/2 cup cottage cheese with splenda, chocolate atkins shake

totals for today were:

calories: 1534 fats: 37 (16 saturated) carbohydrates: 103 (13 over limit oopz ) protein: 153

i was only supposed to eat 90 carbs today and went over a bit . Stupid homemade bread .

overall, it was a pretty good day .

[KetoManiac]

Haven't updated in 3 days. Stupid computer is working on and off . I dont have the diet for friday and saturday, but here is how the training went:

friday: did back/biceps workout at my dads house (dont have that much weights). I did 3 sets of rows with 94 lbs (8/6/6), 4 sets of deadlifts with 94 lbs (8/8/8/8), wide grip pullups (6 sets of 3-5 reps until i got to 16 reps), close-grip bench press with 75lbs (8/8/8), skull crushers 50lbs (8/8 reps), ab roller crunches supersetted with reverse crunches 10 reps of 2 sets. The weights and reps might be off but oh well.


saturday:did an insane amout of work. A lot of gardening, digging, raking, pulling weeds, etc. I aslo axed some tree roots. what a workout.


sunday: havent had any cheatmeals so decided for breakfast to have one small cheat meal. I had a few pankakes with maple syrup.


so far im up to around 125 carbs. Im going to update it 25 carbs every day until i reach 300 now. then its time to bulk .

[DaRkAnGel]

Originally Posted by KetoManiac

Haven't updated in 3 days. Stupid computer is working on and off . I dont have the diet for friday and saturday, but here is how the training went:

friday: did back/biceps workout at my dads house (dont have that much weights). I did 3 sets of rows with 94 lbs (8/6/6), 4 sets of deadlifts with 94 lbs (8/8/8/8), wide grip pullups (6 sets of 3-5 reps until i got to 16 reps), close-grip bench press with 75lbs (8/8/8), skull crushers 50lbs (8/8 reps), ab roller crunches supersetted with reverse crunches 10 reps of 2 sets. The weights and reps might be off but oh well.
breakfast:
post workout: 1 powerbar, 1/2 can tuna
lunch: 1 slice whole wheat bread with jelly,
dinner:barbecued chicken, celery
before bed: 3 table spoon peanut butter, sugar free jello

saturday:did an insane amout of work. A lot of gardening, digging, raking, pulling weeds, etc. I aslo axed some tree roots. what a workout. breakfast:1 cup raisin bran, 2 glasses skim milk
lunch: 1 scoop whey in water, 1/2 cup raisin bran
dinner: barbecued chicekn breast, 1 large salad with lettuce and cucumbers w/ low cal dressing,
before bed:1.5 table spoon peanut butter, sugar free jello


sunday: havent had any cheatmeals so decided for breakfast to have one small cheat meal. I had a few pankakes with maple syrup.
brunch:1 cup raisin bran, 2 cups milk
lunch:cheese burger (no bread)
snack:slice atkins bread (rye), peanut butter, jelly

so far im up to around 125 carbs. Im going to update it 25 carbs every day until i reach 300 now. then its time to bulk .


the diet may not be complete for each day becuase im updating on and off .

Hey man i got a few things to say, first of all it looks like you are really dedicated to this which i guess is a good thing, but do not get obsessive man take time to do other things then count calories. Not being offensive or anything i admire your dedication. One thing i wanna say is it looks like you are really high on the saturated fats man... ease up on those. Try to consume other fats, not just the kind found in burgers. Just watch what you eat... Another thing, you said recently you gained weight after stopping this diet... im not really sure how things work but i hear a lot of people have a hard time keeping the weight off, i think you have to stay on the diet to keep it off since your body is not used to taking in fats for energy and when you start consuming carbs again regularly you can add on weight pretty quickly, im not really sure what is the best way to end this diet, i think there is a carb-in phase where you slowly add carbs, but im not really sure.

[abarlament]

The weight he gained is probably MOSTLY water weight from the carbs hes eating now, plus some muscle probably.

Actually, in response to what you said, when I was doing a low carb (not ketogenic) for... I forget how long, but a long time, maybe a month. When I just started eating "normal" again, I lost weight VERY quickly, I went from like 214 or so down to 200 in about 2 weeks. It can't have been muscle loss (or water weight, obviously), becuase I was eating a ton. I think it's referred to as "carbohydrate reanabolization" or something like that.

[DaRkAnGel]

Originally Posted by abarlament

The weight he gained is probably MOSTLY water weight from the carbs hes eating now, plus some muscle probably.

Actually, in response to what you said, when I was doing a low carb (not ketogenic) for... I forget how long, but a long time, maybe a month. When I just started eating "normal" again, I lost weight VERY quickly, I went from like 214 or so down to 200 in about 2 weeks. It can't have been muscle loss (or water weight, obviously), becuase I was eating a ton. I think it's referred to as "carbohydrate reanabolization" or something like that.

Yea but a ketogenic diet is quite different from just a low carb one.

[KetoManiac]

hmm, i start bulking this monday. sorry about not updating... my computer hasnt been working once again.... im up to 225 carbs right now. past days have been kind of disasterous with my diet. I have been working hard moving $hit all over from my old house to my new one, and eating crappy (pizza, and fast food). I took the bread off the burgers though . but it looks like i didnt gain any fat from all the work i been doing. i been drinking 96 ounces of water a day and maybe pissing 3 times most thats how much im sweating =/.


as for the weight gain, i know its mainly water/electrolyte/glycogen weight so im not worried. In fact, im looking better then ever and im at like 131 or so right now. Basically this whole week i been eating enough to mantain and starting monday, im jumping into the bulking part of my ABCDE diet.

my views on the CKD (cyclical ketogenic diet):

benefits:
lose fat at a steady rate
preserves muscle
get to eat fatty foods
easy to find suitable foods (can get food even from a fast food place)
you know when your in ketosis (fat burning state)
"cheat"day on weekends

side effects:
breath/piss smells (no big deal)
cravings (nothing a carb-up every 5 days cant handle)
a little less energy (try a TKD if this is really getting to you)
first 2 weeks suck. you can get a little light headed during the first 2 weeks but nothing a little metabolic shift cant handle .
if you have diabetes, youll die from being in the state of ketosis (didnt know how to put this )

In my opinion, the benefits defanitly outweight the negs. I also did plenty of things wrong. I sometimes ate too many calories, once i cheated with carbs and it wasnt a refeed either, i had fats post workout and not whey and dextrose like i was supposed to have, did cardio only twice a week and sometimes none and it wasnt even intense, had a lot of fat on my refeeds, etc. For me, the diet lasted around 7 weeks i belive. My weight dropped from 139-127 in that time. My strength stayed the same and even went up on some exercises. I didnt take any measurements though (except for my weight). I do know that i will from now on. I still didnt reach my goal of obtaining a 6 pack, but a flexed 4 pack isnt bad at all 8-). I wished i trained my abs last bulking phase then i would of had a flexed 6 pack =/. live and learn.

overall, this is a great diet to try and give it a go if your looking for something new. This is probably my last entry here, so anyone can feel free to view this for sample diet/refeed ideas.

~Good luck and look around for my new log in a few days.